In the spring, every 5 days or so, the listserv would light up with “What is going to happen with racing this summer?” People bare their souls about the disappointment of missing a spring race they were so pumped for. Others weigh in with not so expert opinions on how the world for us will change to hill climbs and ITTs. Rather than wait for the race, practice bringing it to you...with Strava.
I did this last fall, and it is totally applicable now. I picked a Strava segment I was close to getting, or where I was close to a breakthrough. I adjusted training on a micro cycle level, and picked a day to go after it. Normally, I would be out on a ride and go after the segment. But in this case, I drove to the spot like I was driving to Look Park in Northampton. I picked a start time to mimic the time discipline of a real race. I fueled and hydrated. I parked and setup my Feedback Sports Omnium trainer. I got the race wheels out and pumped them up to the right pressure. I got the race kit on, and began the warmup. I have a pretty basic warmup that is 15-20 min long. I spin, I ride a little tempo, I do some 30 second efforts at VO2, a 5 minute near threshold piece, and then a short spin.
Up until this point, this exercise is a great way to test out your warmup without having to pin on a number and wait in line to get it. You can refine and double check your packing list. If you miss your self designated start time, ask why, and evaluate. Because Look Park is going to open at some point, and you need to be ready.
So right now in the process, you are in race mode. You have been missing this, and here is a barometer. Hit the race line with focus. Know the pace and power you need to hold. Get after it, just like it is race day...but you are alone.
Now at this point some reading this are rolling their eyes. “Strava KOMs...ugh.” But while it is easy to wave a dismissive hand in Strava’s direction, it is a solid measure of performance that can’t be duplicated. Concrete barriers and goals are what most effectively drives us. Push yourself to the finish and then evaluate the result. Did you get a PR? Did you sustain power/pace/HR? Determine either yourself or with your coach where there were gains and where there were gaps.
There is no doubt that we all like racing. While it is currently in a different form, Strava allows us a good benchmark to apply some structure. And have some fun. Challenge friends, pick a few long segments and make a stage race on total time. Or even, some of these variations:
The road race: pick two segments on a 2 hour ride, one in the middle and one at the end. Simulate getting into the break and going hard for the finish
The repeat: do a segment that is in a short loop multiple times and see how you gain or fade
The Cat 5: start your ride with little or no warmup and go for a segment out of the gate. Then ride a loop and do it again.
The practice TT: don’t be shy, put on all the TT gear (wheels, skinsuit, helmet etc) and do the local Thursday Night TT course. Who cares if someone is like “What??” when they see you. It’s the pandemic. How else are you going to ride that Shiv with a solid disc?
Again, these efforts will give you a goal and a benchmark. They will add some spice and fun to your training, and even if for a brief few hours, your body may feel like it’s Labor Day in the BTV and the crit is coming up.
